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Appendix 12. Food Sources of Vitamin D
Table A12-1. Vitamin D: Food Sources Ranked by Amounts of Vitamin D and Energy per Standard Food Portions and per 100 Grams of Foods
| Food | Standard Portion Size | Calories in Standard Portiona | Vitamin D in Standard Portion (μg)a,b | Calories per 100 gramsa | Vitamin D per 100 grams (μg)a,b |
|---|---|---|---|---|---|
| Salmon, sockeye, canned | 3 ounces | 142 | 17.9 | 167 | 21.0 |
| Trout, rainbow, farmed, cooked | 3 ounces | 143 | 16.2 | 168 | 19.0 |
| Salmon, chinook, smoked | 3 ounces | 99 | 14.5 | 117 | 17.1 |
| Swordfish, cooked | 3 ounces | 146 | 14.1 | 172 | 16.6 |
| Sturgeon, mixed species, smoked | 3 ounces | 147 | 13.7 | 173 | 16.1 |
| Salmon, pink, canned | 3 ounces | 117 | 12.3 | 138 | 14.5 |
| Fish oil, cod liver | 1 tsp | 41 | 11.3 | 902 | 250 |
| Cisco, smoked | 3 ounces | 150 | 11.3 | 177 | 13.3 |
| Salmon, sockeye, cooked | 3 ounces | 144 | 11.1 | 169 | 13.1 |
| Salmon, pink, cooked | 3 ounces | 130 | 11.1 | 153 | 13.0 |
| Sturgeon, mixed species, cooked | 3 ounces | 115 | 11.0 | 135 | 12.9 |
| Whitefish, mixed species, smoked | 3 ounces | 92 | 10.9 | 108 | 12.8 |
| Mackerel, Pacific and jack, cooked | 3 ounces | 171 | 9.7 | 201 | 11.4 |
| Salmon, coho, wild, cooked | 3 ounces | 118 | 9.6 | 139 | 11.3 |
| Mushrooms, portabella, Exposed to Ultraviolet Light, grilled | ½ cup | 18 | 7.9 | 29 | 13.1 |
| Tuna, light, canned in oil, drained | 3 ounces | 168 | 5.7 | 198 | 6.7 |
| Halibut, Atlantic and Pacific, cooked | 3 ounces | 94 | 4.9 | 111 | 5.8 |
| Herring, Atlantic, cooked | 3 ounces | 173 | 4.6 | 203 | 5.4 |
| Sardine, canned in oil, drained | 3 ounces | 177 | 4.1 | 208 | 4.8 |
| Rockfish, Pacific, mixed species, cooked | 3 ounces | 93 | 3.9 | 109 | 4.6 |
| Whole milkc | 1 cup | 149 | 3.2 | 61 | 1.3 |
| Whole chocolate milkc | 1 cup | 208 | 3.2 | 83 | 1.3 |
| Tilapia, cooked | 3 ounces | 109 | 3.1 | 128 | 3.7 |
| Flatfish (flounder and sole), cooked | 3 ounces | 73 | 3.0 | 86 | 3.5 |
| Reduced fat chocolate milk (2%)c | 1 cup | 190 | 3.0 | 76 | 1.2 |
| Yogurt (various types and flavors)c | 8 ounces | 98-254 | 2.0-3.0 | 43-112 | 0.9-1.3 |
| Milk (non-fat, 1% and 2%)c | 1 cup | 83-122 | 2.9 | 34-50 | 1.2 |
| Soymilkc | 1 cup | 109 | 2.9 | 45 | 1.2 |
| Low-fat chocolate milk (1%)c | 1 cup | 178 | 2.8 | 71 | 1.1 |
| Fortified ready-to-eat cereals (various)c | ⅓-1¼ cup | 74-247 | 0.2-2.5 | 248-443 | 0.8-8.6 |
| Orange juice, fortifiedc | 1 cup | 117 | 2.5 | 47 | 1.0 |
| Almond milk (all flavors)c | 1 cup | 91-120 | 2.4 | 38-50 | 1.0 |
| Rice drinkc | 1 cup | 113 | 2.4 | 47 | 1.0 |
| Pork, cooked (various cuts) | 3 ounces | 122-390 | 0.2-2.2 | 143-459 | 0.2-2.6 |
| Mushrooms, morel, raw | ½ cup | 10 | 1.7 | 31 | 5.1 |
| Margarine (various)c | 1 Tbsp | 75-100 | 1.5 | 533-717 | 10.7 |
| Mushrooms, Chanterelle, raw | ½ cup | 10 | 1.4 | 38 | 5.3 |
| Egg, hard-boiled | 1 large | 78 | 1.1 | 155 | 2.2 |
a Source: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard Reference, Release 27. Available at: http://www.ars.usda.gov/nutrientdata.
b 1 μg of vitamin D is equivalent to 40 IU.
c Vitamin D fortified.